Wednesday, December 30, 2015

Less than 7 weeks to the Olympic Marathon Trials: Last week's training

I hope everyone is taking advantage of the Holidays to get some extra mileage in, especially those of you in the Northeast enjoying record breaking December temperatures. In Portland we have been experiencing record amounts of December rainfall. Rain in December feels relentless on a normal year, so this has been particularly dreary, and I've only been here for half of it. Sun is in the forecast for the next week, however, and it will feel incredible! I only have to make it a few more weeks before heading down to Chula Vista for what will hopefully be nearly ideal training weather.

I am continuing to progress at a fairly rapid pace with another step up in volume and intensity last week. I was able to cross the 100 mile barrier for the first time in many months, and I did it over the course of 6 days. It is still a far cry from my 150 mile weeks in the past, but my daily average is approaching solid marathon training. With such a short build-up and a long ways to go in terms of fitness following the injury setbacks, the focus is on quality long runs at this point rather than overall volume. Last week saw two runs at 18+ miles, and that will continue in the coming weeks as well. I was particularly happy with my Sunday 20 mile effort as I was able to average in the 5:30s, feeling smooth, with a rain/snow mix and gusty winds. It was as close as I've been to my pre-injury self since the summer; I felt like Forest Gump busting free from his braces!

With only 6 and a half weeks to go until the trials, I still have a lot of ground to make up, but I am seeing tangible progress every week, and my confidence continues to grow. Even though I am feeling pressured by the lack of time, I am enjoying training more than ever after being stuck on the sidelines with back to back bone injuries. Thanks again for reading, and all the best in 2016!

Week 5 AM PM Strength/Drills Mileage
Monday 9 + drills and strides 5 40 minutes 14
Tuesday 6 x 2km w/2 min rest starting @ 4:54 pace down to 4:38 pace 4.5 18
Wednesday 10 6 1 hour 16
Thursday 12.5 + drills and strides 4.5 17
Friday 9.5 mile moderate run, 4 mile tempo @ 19:21, 4.5 mi moderate run off 40 minutes 18
Saturday XC skiing cross training off 0
Sunday 20 mile run in 1:52, 4 mile push from 13-17 @ 19:48 off 20

Friday, December 25, 2015

Less than 8 weeks to the Olympic Marathon Trials: Last week's training

I got a little behind on my weekly blog with the holidays this week, but the training is below. The week was another step in the right direction, and most importantly, I'm still healthy. I have still been waiting for the day that I am going to wake up and have my sacrum or navicular start hurting again, but that day hasn't come even as my volume starts to jump back towards normal levels and the intensity is returning along with it. Last week consisted of my first measured threshold style effort with a 4 mile tempo coming after 40 minutes of moderate running. While 19:34 for 4 miles is not particularly fast for me in this type of workout, I am still pleased given it came during my 4th week back to ground running. The goal will be to get to 2 x 4 mile tempos under 19:00 about a month out from the race. I think I can get there.

I'm going to keep this update short as I am just finishing off my coffee and getting ready to head out for a long Christmas Day workout! Happy Holidays and Run Happy!

Week 4 AM PM Strength/Drills Mileage
Monday aqua jog 75 minutes 70 minute run 1 hour 11
Tuesday Fartlek: (5 min, 4,3)(4,3,2)(3,2,1) w/equal recovery jog off - travel to PDX 14
Wednesday 9 miles + drills and strides 5 miles 14
Thursday 9 miles 5 miles 1 hour 14
Friday Aqua jog 90 minutes off 0
Saturday 40 min run, 4 mi tempo @ 19:34, 30 min run off 17
Sunday 10 aqua jog 1 hour 40 minutes 10

Thursday, December 17, 2015

Less than 9 weeks to the Olympic Marathon Trials: Last week's training

We're less than two months away from the Olympic Marathon Trials, and I am starting to feel my fitness return. I still have a long way to go, and I don't know if I have enough time to get to where I need to be by February 13th, but this past week of training has left me optimistic. In my first timed workout back on the ground, I put together a 10-mile tempo at 5:16 pace with 25-30 mph winds on a soft surface. That is not an impressive workout, but I am surprised considering I have been back to running for less than 4 weeks. It is not unreasonable to think that in another 4 weeks I will be doing longer tempos at marathon pace.

It's easy to get excited and ambitious now that running is starting to click again, but I know it is very important to remain vigilant in my strength exercises, cross training, and awareness of my body in order to avoid another injury. I have put my body in a vulnerable situation by coming back so fast after back to back bone injuries, and I need to remain aware of the risks I'm facing. I will move forward with aggressive patience.

I picked the perfect time to train in Stillwater as I was running shirtless most days in December and skipping the flooding going on in the Pacific Northwest. I am now back in Portland, and the rain persists, but to a manageable degree. I'm looking forward to getting a solid 6 weeks of training at home before I head to Chula Vista in late January to acclimate to the potentially warm weather at the Olympic Trials in Los Angeles. It may end up in the upper 60s to low 70s by the end of the race, and if I'm coming from a wet 40 degrees, that will add a degree of stress to my body. It may well be cooler than that, but at this point I need everything to go perfectly, and heat acclimatization is an easy way to manage risk. Plus, who doesn't want to spend a couple weeks running in southern California mid-winter?

Thanks again for reading, and feel free to check out last week's training below.

Week 3 AM PM Strength/Drills Mileage
Monday 75 minutes aqua jogging 7 miles 7
Tuesday 80 minutes aqua jogging 9.5 miles + strides 1 hour 10
Wednesday Fartlek: 6 x 2 min on, 2 min off 1 hour elliptical 11
Thursday 11 miles off 1 hour 11
Friday 10 mile tempo @ 5:16 pace 1 hour aqua jogging 15
Saturday 90 minutes aqua jogging 1 hour elliptical 40 minutes 0
Sunday 16 off 16

Wednesday, December 9, 2015

Less than 10 weeks to the Olympic Marathon Trials: Last week's training

With the trials already so close, it's a challenge to stay patient and methodical in my comeback. With so much uncertainty and a short time frame, I am forced into a different state of mind that I haven't had to endure in the past. Numerous other athletes have been put in the exact same situation, so I certainly don't want to sound like a martyr, but I do want to share the road back to fitness as I have heard some heroic efforts from other athletes that have motivated me.

My running took a step forward this past week, not with a great deal of mileage, but I was able to extend my longest ground run to 83 minutes. I am very close to being in a place where I am confident that the healing process is complete and that my body is ready for some added intensity. This current week may represent on opportunity for my first workout if all goes well over the next couple of days. From there, it's full steam ahead.

This has been a great time to be back in Stillwater. Being around my coach has been a big mental relief as I can turn my brain off and simply do as I'm told rather than overthinking every single run and cross training session. It has also been fun to see the OSU team start to gear up for their ambitious 2016 goals after coming off the cross country season. I truly miss the team atmosphere and collective goals of NCAA cross country and track and field. It's energizing to be around even though I haven't been a part of it for quite some time now.

With the next 9 and a half weeks mapped out, I'm looking forward to getting aggressive with the long runs in the near future. I know I won't be able to safely return to the big volume weeks that have typically defined my marathon blocks, but I think with an emphasis on quality long runs every week, I can get myself where I need to be by February.

Thanks again for reading, and feel free to check out last week's training below.

Week 2 AM PM Strength/Drills Mileage
Monday 70 min Alter-G 60 min elliptical N/A
Tuesday 60 min run 90 min aqua jog 30 min
Wednesday 20 min ground running, 10 mi tempo Alter G @ 4:50 pace, 75% body weight, 20 min ground running off
Thursday 70 minute run 70 minute aqua jog 1 hour
Friday 60 minutes Alter-G + 35 minutes running 60 minutes aqua jogging
Saturday 2 hours aqua jogging off 45 minutes
Sunday 83 minute run + 8 miles Alter-G including 5 miles @ 4:50 w/ 3% incline, 75% body weight

Thursday, December 3, 2015

Less than 11 weeks to the Olympic Marathon Trials: Last week's training

It’s been quite a while since my last training post, and unfortunately the reason for that has been another injury set back.  After healing from a navicular stress reaction over the summer, my return to running lasted about 7 weeks before suffering a completely different stress fracture.  What started as mild back tightness quickly turned into stabbing pain that left me barely able to walk, and I soon discovered with an MRI that I had a sacral stress fracture.  The most likely explanation seems to be the weakness in my foot from being in a boot for a month with the navicular stress reaction changed my gate just enough to put more pressure on the opposite side of my body.  I wasn’t pushing off fully, and the result was another bone injury. After being healthy for most of the last decade, this has been a difficult time for me, but I can see the light at the end of the tunnel.

The last 8 weeks have consisted mostly of a great deal of cross training. I’ve been putting 2 – 2.5 hours a day between the Alter-G, elliptical, and aqua jogging. Fortunately I was able to start ground running a couple of weeks ago, and so far things are progressing well. I am forced to push the envelope a bit with the Olympic Marathon Trials coming up in February.  This time around, I have been able to cross train with much greater intensity as the sacrum is low-risk compared to the navicular. The month of Alter-G running before I took my first steps at full body weight on the ground has helped ease the transition greatly. I already feel fairly fit and natural early on in my return.

I will have a 12 week build-up to the Olympic Marathon Trials, but it will be much different than the past.  At the 12 week mark this time around, I was doing my first few minutes of running on a turf field. The scenario is far from ideal, but I have to give it a shot. I expect to have about 8 weeks of solid training heading into the race. I am hoping deep down that time off has been beneficial, and that fitness will return very quickly. This will have to be a much lower volume training block than the past, but if I focus on getting the quality long run in every week, I’m confident that my last 10 years of 100+ miles a week will continue to serve as a base.

My training log moving forward will look a bit different for a while as I will continue mixing cross training in. I’m not going to count the total miles at this point as I don’t want to pressure myself into coming back too fast. The log below is from last week, and I’ll be putting out another post on Tuesday with this week’s training, which has taken a significant step forward. I’m heading into unknown territory, but I’ve been fortunate to be surrounded by a great support group of coaches, athletes, and doctors sharing their wisdom and expertise.  I just arrived in Stillwater last night in order to take advantage of the cross training facilities here, spend time with my coach, and put myself into training camp mode.

Thank you for following my training, and thanks to all those who reached out to me during my long period of silence. I’m very happy to be back in training mode, and I’m going to do everything I can to get to the line on February 13th in Los Angeles. with a shot to make the 2016 US Marathon Team. 

Week 1 AM PM Strength/Drills
Monday 80 min alter g 70 minutes aqua jog
Tuesday 75 min alter g 1 hour aqua jog 1 hour
Wednesday 30 minute jog 95 minutes aqua jogging
Thursday 40 minute jog 90 minutes Zero Runner 1 hour
Friday off off 30 minutes
Saturday 50 minutes jog 75 minutes elliptical
Sunday 40 minutes jog 80 minutes ellipitical 30 minutes

Thursday, September 3, 2015

The road back

It's obviously been a while since I've posted an update, but I'm happy to report that so far, all is progressing well. After six and a half weeks away from running, I have now been back to light jogging for just over two weeks. It has been a difficult couple of months between the crutches, the boot, and uncertainty regarding the particular injury (navicular stress reaction). Unfortunately this bone does not heal as well as others in the foot, so it's important to have a very conservative approach. I am certainly not in the clear yet, but signs are positive. As anyone who has gone through a stress fracture or reaction can attest to, coming back is not an easy or exciting experience. Having my foot in a boot for so long has brought along tightness in almost every muscle in the injured foot as it has been stationary for so long. My days still go between absolute panic and calm as I over-analyze the different tensions around the foot looking for any sign of a return of pain in the affected area. What I can say for certain is that my jogging is increasing, and no pain has returned. Next week could be a different story, so I need to remain vigilant, but right now, I am very optimistic and letting myself get excited about the Olympic Trials again. Fortunately I have more than enough time to be as conservative as possible over the next 6-8 weeks.

I was much less aggressive with cross training during this injury period than I've been in the past as the injury is the most delicate I've had. I was still able to get a nice mix of aqua jogging, biking, and rowing machine, mostly in order to stay sane through the process.

While there is nothing impressive about my first two weeks back in terms of training, I thought there may be some interest in the progression from an injury of this nature. This is very similar to my progression from my tibial stress fracture about 8 years ago. The comeback is, and will continue to be humbling, but I can say I desperately miss training, and this experience is going to provide me with the focus and motivation necessary to have my most productive marathon build-up yet. Los Angeles will be here before we know it! Thanks again for reading, and feel free to check out my first two weeks below.

Week 1 AM PM Strength/Drills Mileage
Wednesday 3 x 3 minutes jog, 3 minutes walk off 20 minutes 1.5
Thursday 4 x 3 minutes jog, 3 minutes walk off 2.5
Friday  2 x 8 minutes jog, 3 minutes walk off 20 minutes 2.5
Saturday off off
Sunday 20 minutes jog off 20 minutes 2.5
Monday 25 minutes jog off 3.5
Tuesday 28 minutes jog off 4
TOTAL 16.5
Week 2 AM PM Strength/Drills Mileage
Wednesday off off
Thursday 30 minutes jog off 20 minutes 4
Friday  30 minutes jog off 4
Saturday 32 minutes jog off 20 minutes 4.5
Sunday off off
Monday 35 minutes jog off 20 minutes 5
Tuesday 40 minutes jog off 5.5

Friday, July 17, 2015

USA Track and Field Championships follow-up

I know it's been a few weeks since the US Track and Field Champs, but I encountered some unforeseen circumstances following the race that I wanted to resolve before writing. I'll start with a quick recap of the 10km race. Not unusually, I was somewhat pleased but not elated with my 5th place finish. It was a very competitive field, maybe the best in terms of depth and PRs that I have raced in. Looking back, there were several other athletes that could have beaten me had they not had a down race. With 200 meters to go, I was confident that I had 4th place locked up, but fellow Oklahoma State alum, Shadrack Kipchirchir, came flying by me around the last curve, and I did not have the wheels to go with him. It was fun to have two former Cowboys go 4 and 5. Admittedly, this was one of my better US 10km champs tactically speaking; I did my best to put myself in the race, moving up at each break. Although I missed the final break, I closed the best I could. Had the race been run later or the weather cooler, it could have been exciting to see how fast we could have run in a championship setting.

During the race, I began experiencing tightness on the top of my foot. The pain never became extreme, and it did not effect my race in any way. I simply noticed it. After sitting down for a few minutes after the race and standing up again, the pain became unbearable immediately and I could barely walk. Obviously I was concerned, but the swelling that surrounded it had me convinced I just aggravated a tendon. I took the next several days off, and each day it improved significantly to the point that it was nearly undetectable. I started running again, and after three days the pain returned to as bad as it had been following the race. My coach, Dave Smith, strongly advised me to get an MRI right away as he was concerned about a navicular stress fracture, which often requires surgery. The MRI didn't bring the worst news, but it certainly could have brought better news. I was diagnosed with a navicular stress reaction. Fortunately it had not progressed to a fracture, and after consulting with several doctors in the Portland area, the consensus is 4-6 weeks away from running. I was overwhelmed by the great deal of support from local coaches, doctors, and friends in aiding in my diagnosis. The running community is tight, and especially tight in Portland. It has now been nearly two weeks since my last run, and I am finishing up my recommended time on crutches, although I will still lug a boot around for a bit longer. Cross training will start on Monday and will mostly include aqua jogging, but I do plan some cycling as well. The timing could have been significantly worse. No matter how long I take to heal from here, I will have more than enough time to train exactly how I want heading into the Olympic Marathon Trials in February. I will also be able to get in a half-marathon between now and then, but I haven't chosen one yet. Had this happened in a couple of months, I would have been completely devastated.

I haven't had a serious injury in about 9 years, but I do recall the mental process that went along with it. It starts with denial heading into the MRI machine. The diagnosis then brings a strange combination of anger and sadness, and the next several days are spent wallowing in self-pity. Soon, however, I get a spark of defiance that gets me excited to hit recovery and cross training and intelligently and intensely as I can. The spark this time around came as I arrived at my in-laws' home
in the Czech Republic. I had several races planned for this European trip, so I was especially bummed out. After receiving sympathy for the last week, I greeted my father in-law, who was a 2:13 marathoner some time ago, and his first words to me were an unsympathetic "this is a normal part of the sport Ryan." And that was the end of that conversation. He's right. I do what I do knowing full well that injuries will happen at some point, and I have been fortunate to be nearly unbreakable over the years, even through marathon weeks of up to 150 miles. Nearly every elite runner has been exactly where I am now, and the best come back better than they were before. I am going to do my best to take these next few weeks to rest my entire mind and body, reflect, and prepare myself mentally for the smartest and toughest marathon training block yet.

I'll keep everyone posted. Thank you for all the support, and thanks for reading. Follow me here on Twitter for more updates.

Thursday, June 18, 2015

1 Week to the USA Outdoor Track and Field Champs: Last week's training

Even though I was racing during the Portland Track Festival this past weekend, I was still fortunate enough to watch some incredible performances from the infield on both Saturday and Sunday. What a meet! We were all treated to amazing races in everything from the 600 meters (a rare outdoor distance) all the way to the 10,000 meters. Portland Track Festival put itself on the map this year as one of the best distance meets in the country. While there were many performances to get excited about, for me the most impressive had to be the men's 1500 with Evan Jager and Garrett Heath gutting out lightning fast times. Jager ran the fastest time for an American on US soil and Garrett Heath run very close to his PR at 3:34 in tough efforts for both. For those that missed it, I highly encourage you to check out the results and watch the race footage.

As for my race, I'm satisfied with the effort. I was about a second and a half off my PR in the 1500, but I cost myself that time by trying to race it like a 10km. I decided I would try to be a little aggressive and fight for position in the middle of the race, moving up and out and back, up and out and back. I raced it like an amateur, but to be fair, I still am quite amateur at that distance. My goal going in was to knock the rust off the legs, and I certainly accomplished that without digging too deep less than two weeks out from the USA Track and Field Championships. I came back and paced the men's 5000 meter race for 2km in order to add a little volume to my workout day. Coming off 10km training to these shorter distances, I feel that I'm unable to completely max my body out, and I recovered quickly, coming back for one more 10km based workout on Wednesday.

Below I've listed out the last 10 days of training, as well as the rest of the week's planned training. The volume will be cut down significantly over the next week in preparation for the 10km in Eugene on the 25th of June. While my one 10km of the year at Payton Jordan did not go as planned, all of my training before and after has been as good as it has ever been, so I can easily call that day a fluke and get ready to defend my 3rd place position next week in an attempt to qualify for the US IAAF World Track and Field team. This year's US Championships has more talent than last year, but I feel that I am under-raced and I'm confident in my training. I expect and hope the pace to be fast, and I'm willing to help make that happen if need be. There are several very fast athletes who do not have the IAAF 'A' standard heading in, which will undoubtedly lead to an honest race. That will suit me well. For those who can't make it to Eugene, you can tune in on NBC Sports and NBC. Thanks again for reading, and follow me here on Twitter for more updates.

Week 28 AM PM Strength/Drills Mileage
Monday 11.5 5.5 40 minutes 17
Tuesday 5 15 x 200 @ 28-29 w/200 meter jog recovery 15
Wednesday 12.5 off 40 minutes 12.5
Thursday 5 Fartlek: 3 x (3 min, 1 min) w/equal recovery jog 15
Friday 9 5 14
Saturday 7 + drills and strides off 7.5
Sunday 2 mi shakeout race PTF, 1500 + pace 2km of the 5km race 9.5
TOTAL 90.5
Week 29 AM PM Strength/Drills Mileage
Monday 9 5 40 minutes 14
Tuesday 5 12 17
Wednesday off 2 mile tempo (9:27), 2 mile interval (8:54), 1 mile (4:20), 800 meters (2:05), 2 x 200 (29) 12
Thursday 9 5 30 minutes 14
Friday 13-14 + drills and strides off 14
Saturday off off 0
Sunday 5 x 1km @ 2:55-3:00 w/1 minute rest + 6 x 200 @ 28-30 off 10

Tuesday, June 9, 2015

Less than 3 weeks to the US Outdoor Champs: Last week's training

The US Outdoor Track and Field Championships are approaching quickly with less than 3 weeks to go, and the higher intensity track workouts are coming around just in time. Last week started off light with a 4-mile tempo on the track with some 200 meter repeats, and this was followed up by 11k of work on Saturday. The weather has been unusually warm the last few days in Portland, so Saturday was a grinder. The goal heading into the workout was 64-65 seconds per quarter on the 1k repeats, followed by 67 seconds on the 2km repeats, and I was able to hit the low end of this range for all of them in spite of the heat. This was the confidence booster I needed before sharpening up and tapering the volume over the next two weeks.

Before heading to Eugene for the US Champs, I'll be knocking off the rest of the rust at the Portland Track Festival over 1500 meters on Sunday evening. This distance is below my range, but I have consistently run around 3:42 here in years past. I'm hoping for a small PR this year, but in the end the goal is to simply get a hard, anaerobic effort 11-12 days out of the 10km that I'll be competing in at the Championships. I will be following the 1500 by pacing part of the 5,000 meters the same night in order to turn the day into a high quality workout. The Portland Track Festival has been getting deeper every year, and this year is no exception. Fans, including myself, will be treated to some of the nation's best athletes from 800 meters up to the 10,000. For those in the area, be sure to head out to Lewis and Clark on Saturday and Sunday for all the action.

I can't put out a blog this week and completely ignore the obvious news making headlines. Last week the BBC and  ProPublica released articles and a documentary with doping allegations directed at the Nike Oregon Project. Several athletes and associates with a great deal to lose, especially Steve Magness and the Gouchers, courageously spoke out against actions that they believe crossed the line in terms of legality and the spirit of the sport. While it may be too soon to jump to firm conclusions, the testimony is more than troubling. It has been a sad week for track and field. As an athlete who has been competing against Galen Rupp since high school in 2000, I, like many others, am awaiting further investigation by USADA and any other authorities that may be involved. Regardless of the outcome, I hope the credibility of the sport has not been tarnished beyond repair.

Thanks again for reading. Feel free to check out last week's training below, and follow me here on Twitter for more updates.

Week 27 AM PM Strength/Drills Mileage
Monday 11 + drills and strides 40 minutes 11.5
Tuesday 5 4 mi tempo @ 18:45, 6 x 200 @ 28-29 17
Wednesday 11 5 1 hour 16
Thursday 11 5 16
Friday 11 + drills and strides 5 16
Saturday Off (1k, 1k, 2k)(1k, 1k, 2k)(1k, 2k) - (2:42, 2:41, 5:34)(2:40, 2:40, 5:34)(2:39, 5:33), rest = 2 min after 1k, 3 min after 2k 14
Sunday 16.5 off 1 hour 16.5

Tuesday, June 2, 2015

Less than 4 weeks to the US Outdoor Track Champs: Last week's training.

We're a week closer to the US Outdoor Track and Field Championships in Eugene, and I'm getting a little antsy looking forward at my last few weeks of training. My coach, Dave Smith, has continued to lean a bit toward strength at this point, and while I would like to get more workouts in at 10km pace, I know that I am only one or two workouts from where I want to be. Dave has always erred on the side of caution, and it's this attitude that has kept me running consistently for 10+ years. This has been the most beneficial aspect to our relationship; I want to push, Dave reigns me in. I completely trust his judgement, so as long as I am told to hold back, I am comfortable doing so. If I were coaching myself, I am sure I would be constantly surrounded by doubt and guilt over not training hard enough. There are no elite athletes with enough experience, patience, or talent that would be better off without coach, even if it is simply to prevent their competitve drive from ruining their season.

Last week consisted of a long mile repeat workout with short rest back on the grass. It ended up being an unusually warm day, so I was glad to go based on effort as opposed to trying to dial in times on the track. The 2 minute rest kept the reps under control, and I recovered quickly. We changed gears completely on Saturday and went with a workout to sharpen up and become a little more comfortable at 1500 pace as well as work on pace changes. The workout started with 3 x 200 meters at 1500 meter pace, which served more as warmup strides than anything else. I came off that in a 1km rep at 2:29 before moving on to 3 x 600 meter cutdown reps. The goal was to start the first 200 in 33-34 and progress to 30-31 and 28-29 on the final 200. The rest was 3 minutes between reps, so while the quick pace and speed changes didn't feel perfectly smooth, the workout overall did not put me into a hole.

Next up, I'll be looking at a light tempo followed by longer track repeats focused on the 10km distance. I can then start to focus on a 1500 meter tune-up race at the Portland Track Festival in just under 2 weeks from now. I may also come back and rabbit the 5km and turn the evening into a solid workout. More on the Portland Track Festival next week. Thanks again for reading, and feel free to check out last week's training below. Follow me here on Twitter for more updates.

Week 26 AM PM Strength/Drills Mileage
Monday 19 off 30 minutes 19
Tuesday 9 off 9
Wednesday 5 8 x mile on XC loop starting @ 4:46 down to 4:27 w/2 min rest 18
Thursday 11 5 40 minutes 16
Friday 11 + drills and strides 5 16
Saturday 3 x 200 @ 29-30, 1km @ 2:29, 3x600 cutdowns (34, 31, 29 200 splits) 6 40 minutes 15.5
Sunday 16.5 off 16.5